THINKING ABOUT THE KETO DIET? HERE’S WHAT YOU NEED TO KNOW

by Danielle Schaub
THINKING ABOUT THE KETO DIET? HERE’S WHAT YOU NEED TO KNOW

The keto diet simply means eating fat instead of carbs for energy.  Keto is short for ketogenic, which means the genesis of ketones. When we eat fats, they are broken down into ketones that can be used for energy. A true keto diet limits carbs to less than 50 grams per day, which translates to roughly 10% of calories from carbs, 20% from protein, and 70% from fat.

THE POTENTIAL BENEFITS OF THE KETO DIET

  • Greatly reducing symptoms for patients with epilepsy and seizure disorders, where energy isn’t processed normally in the brain.
  • Increasing sensitivity to insulin in the short-term, which is good for diabetic patients.
  • Reducing inflammation, since certain carbs and sugars can cause inflammation while healthy fats reduce it.
  • Potential weight loss due to fullness from eating fats, a decrease in the appetite-stimulating hormones that are usually triggered by carbs, and the breaking down of body fat for energy.

EATING AN EXTREMELY HIGH-FAT, LOW-CARB DIET DOES HAVE SOME POTENTIAL RISKS

  • A diet high in saturated fat can increase the risk of heart disease.
  • Nutrient deficiency and constipation – eliminating a variety of fruits, vegetables, and grains can make it hard to get enough fiber, vitamins or minerals.
  • Weight loss works best when it’s gradual and sustainable, and keto is not a long-term way of eating.

 SHOULD I TRY IT?

If you’re thinking about trying keto, consider your short and long-term health goals. Keto might be beneficial if your goal is:

  • To help your body get more efficient at switching between energy systems — such as relying on carbs during and after exercise, but relying on ketones if you skip a meal.
  • To stabilize your energy, mental focus and mood by reducing your dependency on carbs.
  • To learn about how different macronutrients affect your body. For example, if you work long shifts requiring mental concentration, a high-fat diet could improve sustained energy and focus. However, if you’re an athlete or do high intensity exercise and you severely restrict carbs, you might see your performance decline.

HOW TO GET STARTED

The keto diet was a natural way of eating for our ancestors as food availability ebbed and flowed with changing seasons. For this reason, it’s advised to do keto for short periods of time, cycling on and off with a higher-carb diet, to mimic how this shift between energy sources occurred naturally.  A 3 to 6 week reset is the recommended amount of time to go strict keto. Before and after the reset, you transition by gradually lowering carbs. 

Territory’s keto reset is a 3-week menu. The menu is designed to support the keto diet as a short-term shift in eating patterns, not a lifelong diet.  The keto meals have around 70% fat, 20% or less protein, and 10% carbs, and align with our core menu being free of gluten and dairy ingredients. 

Territory’s low-carb menu filter supports a more sustainable carb-limited eating plan. The low-carb meals have a maximum of 25g of total carbs and cut out the majority of starchy vegetables and gluten-free grains. The low-carb menu is designed to support a long-term low-carb eating style and can also be used in the weeks before and after a keto reset to help your body gradually adjust to using less carbs and more fats for fuel.

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